Warm up for 10–15 minutes (light cardio, dynamic stretches)
Do dynamic leg swings forward/back and side-to-side (2–3 sets of 10–20 each)
Do hip-opening stretches (2–3 sets of 30–60 seconds each)
Practice the stretch that matches your split goal:
Front splits: lunge stretch (front knee bent, back leg extended) and hold
Side splits: straddle stretch and widen gradually
Use a wall or support to reduce strain and increase range
Use blocks/books/towels under hands to bring the floor closer gradually
Hold each stretch 30–60 seconds, then relax 10–30 seconds
Repeat 2–4 times per position
Progress gradually by adding small range increases every session (no forcing)
Train 3–5 days per week for 10–30 minutes per session
Add active flexibility work:
Front splits: active knee lift/leg extension holds and controlled lowering
Side splits: active abduction holds and controlled side leg raises
Finish with light stretching and gentle mobility (1–2 rounds)
Track progress weekly (range of motion, comfort level, consistency)
Stop if you feel sharp pain, numbness, or tingling
If tightness persists, reduce intensity and increase frequency with shorter holds